#1: Print an eye chart somewhere in your work space. Check for ciliary spasm. Generally 3 hours of screen time should be the maximum before breaks. A locked ciliary is a common cause of lacking gains.
And check out this playlist: https://www.youtube.com/playlist?list=PLgB_5pbB86Gh383GV6wdQrbQ8vTiOAj7W
Slow or no gains is too much strain + not enough stimulus, some combination thereof. Not uncommon to hit this spot at some point, and having to explore small changes to the daily habits.
Reduce when you have the same acuity as you did with previous normalized.
Normalized power depends on where you get good active focus. Personal preference.
If you see clear 20/20 outside, you probably don’t get any active focus challenge.
3/4 of a diopters a year, to a a diopter a year should be achievable.